You might think that osteoporosis or "brittle bones" is a problem that only "old" people have to worry about, but what you do in your youth determines how your body will feel in your old age. A person's bony skeleton develops by about age 25, and what we do during those years can have a big impact. In this article, we at Okto will focus on what type and intensity of exercise is needed to counter osteoporosis. We do not exclude the positive effect of a good dietary habit as well as vitamin D supplementation.
This type of exercise and activity is one of the most effective in stimulating bone growth. Other pros are the positive effects on the cardiovascular system, blood sugar, muscle strength, improving balance and managing pain sensations.
GOAL: Try to set aside at least 20 minutes in your daily routine to do some moderate intensity exercise (this can be divided into small portions throughout the day). High intensity exercise is also recommended.
Examples of this type of activity are: running, walking, jumping, climbing stairs, dancing, etc.
In strength training, the activity that your muscles perform is transferred as stress to the bones, which promotes proper orientation and bone density.
GOAL: make time for at least 2-3 training sessions per week. Include strength exercises for arm, leg and back muscles.
Examples of this type of exercise are: self-weight exercises, using resistance bands, carrying groceries, housework, etc.
The main plus of having good balance is that you are less likely to fall and possibly fracture as a consequence. If you follow our recommendations and and are executive to the above two points, you will have already helped improve your balance.
GOAL: incorporate some type of balance exercise every day. If your balance is not good- we at Okto can help you by suggesting appropriate exercises to start with.
Examples of this kind of workout: Tai Chi, Yoga, standing on one leg, etc.
Osteoporosis can lead to spontaneous fractures or pain complaints in the spine. With a hunched body position, the likelihood of tripping, loss of balance and falling is greater. This type of posture leads to stretching of the back musculature, which can cause an increase in pain symptomatology.
OBJECTIVE: This type of exercise can easily be incorporated into your strength training 2-3 times a week.
Examples: to correct posture the best solution is a combination of balance, strength, mobility exercises. The impact should focus primarily on the back and neck muscles.
Avoid getting stuck! Sitting for prolonged periods of time has a significant negative impact on muscles, joints and bones. In these cases, the saying "if you don't use it you lose it" applies, but what exactly does that mean? Lack of sufficient movement during the day can lead to decreased bone density, decreased muscle strength and stiff joints.
The joints themselves have no arteries to supply them with blood, so they need movement, which releases joint fluid to nourish them. Prolonged sitting is a major contributor to back complaints and has a negative effect on a person's overall health.
